[wpg_list]
[glossary-terms]
[wpg_list post_type=”glossary” template=”alphabet”]
Weighted Lunge
Hold dumbbells (or kettlebells) in the Rack Position or at your sides and lunge forward or backwards.
Shoulder Press
This movement may be performed either seated or standing, and can utilize dumbbells (or other weights such as barbells or kettlebells). Dumbbells and kettlebells allow
Seated Bicep Curl
Sit on the edge of a flat bench with a dumbbell in each hand and the arms fully extended, with your palms facing your body.
Reverse Lunge With Weights
Stand holding a pair of dumbbells with your feet together. Keep your shoulders back and down and your head up. Take a step backward with
Pull-up
With your palms facing away from the body, grab a pull-up bar with your hands (about shoulder distance apart). Hang from the bar, staying active
Overhead Walking Lunge
Hold a dumbbell (or a plate or kettlebell) over your head with two hands and lunge forward, alternating legs each step.
L-sit
Place two stable, non-slip chairs facing together. Place your hands on the chairs, with your hands under your shoulders, and in line with your hips. Begin by lifting the knees up and feet off the ground, then attempt to straighten the legs. Try to keep your hips in line or slightly behind your arms. If you cannot get your legs straight, keep trying! Just keep the knees as high as possible and keep trying to straighten the legs. As you get stronger, this will improve.
Long Jump
With your feet hip distance apart, swing your way back, and then sweep them forward as you jump as far as you can while landing with your feet out in front of you.
Jumping Squat/jumping Air Squat
Stand with feet shoulder distance apart with the toes pointed slightly out. Pull the hips down and back until the hip crease is below the knee. Launch yourself into the air, fully opening your hips at the top of the movement. Land with feet shoulder distance apart, resetting the feet if needed, and repeat. Be sure to keep the knees tracking out over the toes. If you ever have knee pain during this movement, switch to regular air squats.
Jumping Lunge
From the bottom of the lunge position, jump with both legs and land in the lunge position with the opposite leg forward. At the top of this movement, both legs should be straight, causing you to jump higher, instead of keeping your legs bent and not jumping very high (which will be easier, but not very effective).
Hollow Body Leg Lift
Once you achieve the Hollow Body position, slowly raise and lower your legs.
Hollow Body
Lay on your back with your hands extended behind your head. With your arms fully extended behind you, grab an anchor, like a heavy kettlebell or a piece of furniture that will not move. Lift your legs straight up in the air, pressing your upper and lower back flat on the ground, and slowly lower your feet, maintaining the position of your back. Keep your legs as low as possible and your upper and lower back flat to the ground. Start to press the hands into the anchor as though you were trying to lift it straight up to the ceiling, but do not move it. This will engage your arms, lats and upper abdominals, making the movement more difficult.
High Knees
Hold your hands at waist height or higher. Taking short, quick steps, pump your knee to your hand and then quickly repeat on the other side. The focus of high knees should be on taking a lot of very quick steps in a short distance, not on taking a few steps over a long distance.
Active Recovery
During your rest or recovery period, continue to move by shaking out your legs or arms to help your body pump blood and oxygen back
Air Squat
Begin with your feet shoulder distance apart, with the toes pointing slightly away from each other. Send your hips down, and then back until your
Alternating Lunge Step
Lunge forward, then back. Switch legs each step. Always stay in the same place.
Bear Crawl
Begin on your hands and knees with your hands directly under your shoulders and the knees right under the hips. Lifting your knees to about
Bench Step Up With Knee/leg Raise
Stand facing a box or bench of appropriate height with the feet together. Step one leg up onto the box and fully extend that hip.
Bent Over Row
Stand with feet hip to shoulder distance apart. Bend at the waist, maintaining a flat (neutral) back position. Hold two dumbbells directly under your shoulders.